'Navy SEAL workout program  Overview: This workout is broken down into 5 categories. 1) Warm-up and stretch 2) Pull exercises 3) Push exercises 4) Abdominals 5) Legs  Note: Use slow and controlled motion on all exercises to avoid injury. Form is key.  Warm-up and Stretch  1) Jumping jacks: 25-4 count (do not slap your sides) 2) Half jumping jacks: 25-4 count. 3) Windmills (first rep slow stretch), 10-4 count 4) Windmills (2 count) 15-2 count 5) Trunk side stretch 10-3 count  Pull Exercises  Note: 30 second rest between sets. 1) Close grip pull ups 2) Wide grip pull ups  3) Close grip chin up (same as close grip, just reverse grip) 4) Behind the neck pull up 5) Regular grip pull ups 6) Close grip pull ups  Push Exercises  Note: 1 minute rest in between sets. Use slow controlled form. 1) Dips: 12 2) Dips: 12 3) Dips: 18 4) Regular Push ups: 10 5) Regular Push ups: 10 6) Tricep Push ups: 7 7) Tricep Push ups: 10 8) Regular Push ups: 10 9) Wide grip Push ups: 10 10) Regular Push ups: 10 11) Triceps Push ups: 10 12) Hindu Push ups 7   Abdominals  1) Regular sit ups: 50 2) Cross arm sit ups (arms across chest): 50 3) Flutter Kicks: 30-4 count 4) Half sit ups(hands on waist): 15 5) Cruncher sit ups: 25 6) Lizard stretch: 2 @ 15 seconds each 7) Doublecrunch/Atomic sit ups: 40 8) Good morning darlings: 40 9) Neck rotations (right): 50 10) Neck rotations (left): 50 11) Neck lifts: 100  Legs  1) Lunges: 20-3 count 2) Squats: 50-4 count 3) Charlie Chaplins: 30 4) Charlie Chaplins: 30 5) Charlie Chaplins: 30 6) Squats: 50  Music by \"Epic Music Mix 1 - Royality Free Music\"  Let me know how this workout has worked for you !' 

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